Popeyes Keto and Low-Carb Guide
By the MacroTray editorial team · Updated · Data: Popeyes USA Nutrition Guide (November 2026)
Strict keto diets commonly aim for roughly 20 to 50g of net carbs per day; moderate low-carb plans often allow more. This ranking shows the Popeyes meals with the fewest net carbs, from official data.
Key takeaways
- Lowest net carbs: Tenders - Blackened (5 pieces) with 3g.
- Bread, buns, tortillas, rice, fries and sugary sauces are where most carbs come from.
- Use the calculator to remove carb-heavy parts and see the new total.
Meals with the fewest net carbs
| # | Order | Net carbs | Protein | Cal | Fat |
|---|---|---|---|---|---|
| 1 | Tenders - Blackened (5 pieces) | 3g | 47g | 280 | 9g |
| 2 | Leg (Signature Chicken) | 8g | 15g | 200 | 12g |
| 3 | Wing (Signature Chicken) | 10g | 14g | 220 | 15g |
| 4 | Breast (Signature Chicken) | 15g | 52g | 620 | 30g |
| 5 | Thigh (Signature Chicken) | 17g | 25g | 490 | 34g |
| 6 | Blackened tenders, leancustom build | 24g | 35g | 430 | 22g |
| 7 | Tenders - Classic or Spicy (3 pieces) | 24g | 35g | 390 | 19g |
| 8 | Butterfly Shrimp (8 pieces) | 28g | 14g | 360 | 21g |
| 9 | Classic Tender Wrap | 29g | 19g | 480 | 32g |
| 10 | Spicy Tender Wrap | 30g | 19g | 480 | 31g |
Sauces and dressings can carry sugar. Check them in the calculator before adding.
Frequently asked questions
What is the lowest-carb meal at Popeyes?
Tenders - Blackened (5 pieces) has the fewest net carbs among full meals in our data: 3g net carbs.
What are net carbs?
Net carbs are total carbohydrates minus dietary fiber. Many low-carb and keto eaters count net carbs.
More Popeyes guides
- High-Protein Popeyes Orders, Ranked
- The Lowest-Calorie Meals at Popeyes
- Popeyes Low-Sodium Guide
- Full Popeyes menu nutrition